Warm up
300 every 3rd length HE scull.
150 every 3rd kick no board choice.
MS: All on 15" rest
2 rounds of...
(25 all out, open turn to see time.
100 as 25 easy perfect stroke free/50polo/25 easy back
25 all out, open turn to see time.
75 as 50 RA/25 easy free,
25 as above.
75 as 50 LA/25 easy free,
25 as above.
50 fist)
Cool Down
300 aerobic with paddles, thinking about having a good finish at the end of the stroke.
Pure Speed 2500
300 every 3rd length HE scull.
150 every 3rd kick no board choice.
150 every 3rd overkick + shark drill together!
MS: 4 rounds of...
(25 all out, open turn to see time.
100 as 25 easy perfect stroke free/50polo/25 easy back on 3 red line rest.
25 all out, open turn to see time.
75 as 50 RA/25 easy free, 3 red line.
25 as above.
75 as 50 LA/25 easy free, 3 red line.
25 as above.
50 fist, 3 red line.)
After MS, 300 aerobic with paddles, thinking about having a good finish at the end of the stroke.
Pure Speed 5000
300 every 3rd HE scull.
300 every 3rd kick no board choice.
300 every 3rd overkick + shark drill together!
2 rounds of...
(3x100 desc 1-3 only to just subthreshold on 1:30.
4x50 variable sprints on 45.)
MS: 5 rounds of...
(25 all out, open turn to see time.
100 as 25 easy perfect stroke free/50polo/25 easy back on 3 red line rest.
25 all out, open turn to see time.
75 as 50 RA/25 easy free, 3 red line.
25 as above.
75 as 50 LA/25 easy free, 3 red line.
25 as above.
50 fist, 3 red line.)
After MS,
5x200aerobic, 3 IM on 3', 2 with paddles and band on 3'.
100 w/d.
